Tag: Heartbreak Ridge

We began with a mosey while Handshake drove into the parking lot, karikoke left and right in the parking lot, SSHs, IWs, Don Quixote and some stretching exercises.

Next, we moseyed over to the hill up to baseball field close to the track. Our route took us over the fence to the field twice.

Jacob’s ladder (run to the top of the hill and do 1 Burpee, back to the bottom and do 5 merkins, up to the top and do 2 burpees, etc. up to 7 burpees.)

Next, over to the loading dock where we climbed over the railing and climbed back down.

Next, to the concrete benches and tables in front of the school for 15 Dips in cadence, 10 derkins in cadence and 10 step-ups OYO. Total of three times.

Next to Pemberton Elementary School wall:

People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

Over to the Pemberton Elementary playground, Partner up: Partner 1 runs around the track, partner 2 does 5 Pull-ups and then does WWII situps with feet in the bar on the ground until partner 1 returns. After 1 round, we did 5 more pull-ups and ran around the west side of the school checking out the stairs and return to Quioccasin Middle School for bear crawl, crab walk, bear crawl, crab walk, bear crawl, crab walk.

Ran around the back of the building traveling over some of the stairs to the school back to the west side.

Went to the benches and did Knee-ups, on the ground for heels to heaven, plank, Travolta’s, back to the starting place in the parking lot for some stretches.

At the COT, we watched the steam rising off Fireman Ed’s head.

I’m looking for an obstacle course we can run and the school is so far, the best I can find. We’ll likely do a version of this again, next time I Q.

 

Announcements:

TYA’s Forest Hill run, Give to Give, Circus Maximus at 7:00 on Thanksgiving Day.

Seven strong swung over to HBR for a beatdown. We did:

COP: Invisible Jumprope, Don Qs, Hillbillies, Merkins, Flutterkicks.

Mosey to covered side- Aussie Mtn Climbers. Head over to tennis courts. Bear crawl across court, run 2nd court, then 20 merkins. Repeato with Crab Walk, Bunnie Hops, & broad jump burpees.

Over to basketball court: 6 HRMs at each hoop, alternate bear crawl and lunge between the 6 hoops. 2 rounds of benchkicks and Dips. Over to DK wall for some more Aussie Mtn Climbers. 3 sets of 20 PLTs.

Down to the coupon drop zone, grab a coupon then onto field. Partner up: Murder Bunny length of field while other pax runs length and back & flapjack. 2 rounds of Block the Plank.

Drop coupons then another 2 rounds of Derkins and benchkicks.

NMS: Crisp morning with regular group of HBR veterans. We did have whole AO to our own with no 5.0s, other workout groups, the one walker on the track pretended we didn’t exist. Bacon Bits apparently is on the Q sheet with his VQ coming soon to First Watch. YHC looks for him Q’ing at HBR soon as well.

YHC tries to call Hand Release Merkins whenever both Atilla and Handshake are both there. Lots of whining about how broken and dirty the coupons were, the frost should have killed any poison ivy on them. Anyone who gets a rash can submit their complaints to HR.

Six noble warrior took possession of a hawt potato and ran with it this morning.  Here is how it went down:

• Attila
  • Parking lot tracers
  • COP
    • SSH
    • IW
    • DQ
    • Helicopters
    • Arm circles
    • Suzanne Somers
    • Merkins
    • LBC
  • Pair up for touch 5 trees, with the following exercises
    • Step-ups
    • Decline merkins
    • Heels to heaven
• Handshake
  • Mosey to the bus drop off zone for a West Virginia – 20 reps of an exercise with a run to the other end of the bus loop (with distance diminishing 20% with each iteration)
    • HRM
    • WWII sit-ups on the incline
    • Chicken peckers
    • American hammers
    • Balls to the wall with Carolina dry docks
    • Wall sit – 1 minute
    • PLTs
    • Burpees
• Bacon Bits
  • Mosey to the front of the school for a 3x check, with exercises changing each round
    • Dips, Carolina dry docks
    • LBC, Jump squats
    • Flutter kicks, Shoulder taps
  • Mosey to the parking lot for American hammers
• COT with Handshake taking us out

Bacon Bits is one day short of his one-year F3 anniversary, congrats on surviving a year that included a new baby!   Take not fartsackers.  Also, please note that his inclusion in the hawt potato does not count as his VQ. That is coming.

Solid work from the PAX today as Handshake taught us the proper spelling and pronunciation of the word HAWT. 

Please remember that December Gypsy will be collecting shoes and gently used interview clothes for donation. Start pulling those donations together.

God is good all of the time!

Attila

5 of the West Ends finest gathered for a Voters Day beatdown, this is what transpired:

COP with various exericses

Quintuple Check, 3 rounds – P1 – Runs the Blacktop, P2 WWII’s, P3 Hand Release Merkins, P4 LBC’s, P5 Balls to the Wall

Mosey over to Pemberton Elementary – 5 Pull Ups, 20 WWII’s for 3 rounds. The 2nd and 3rd rounds touch opposite elbow to opposite knee

Four Corners – Corner 1 – 10 Hand Release Merkins, Corner 2 – 10 Hand Release Merkins and 20 American Hammers, Corner 3 – 10 Hand Release Merkins 20 Hand Release Merkins 30 Squats, Corner 4 – 10 Hand Release Merkins 20 Hand Release Merkins 30 Squats, Corner 4 40 Flutter Kics

Mosey back to Heartbreaker Ridge for 4 minutes of Mary

Announcements – Guys are traveling down to F3 Hampton Roads for their Anniversary. Johnsonville is leaving Saturday morning for a down and back. Gomer Pyle and Shakedown will be leaving Friday afternoon around 4:30 and coming about to Richmond around 11/12 on Saturday. Gypsy is starting his clothing/shoe drive in December.

NMS – not too much mumble chatter today, it was a light crew, but we did have fun.

Prime numbers suck, but we still welcomed a late arriving Handshake with open arms.  A small, but mighty PAX assembled at Heartbreak Ridge for a boot camp beat-down.  Here is how it went down:

• COP
  • SSH
  • DQ
  • IW
  • Helicopters
  • Arm circles
  • Suzanne Somers
  • Merkins
  • LBC
• Mosey to the tennis courts for 4 sets of partner wheelbarrows with 10 derkins at the end
• Mosey to the black top for a four corners with 10, 15, 20, & 25 reps at each corner, repeating with the following exercises
  • HRM
  • Reverse crunches
  • Monkey humpers
  • Crab cakes (2 count)
• Mosey to the front of the school for a 5x check
  • Run
  • Wall sit
  • Shoulder taps
  • WWII sit-ups
  • Storm squats
• COT with YHC taking us out

Great work by the PAX today.  Welcome back to HBR Gypsy and Bacon Bits. 

Announcements

• Happy Hour this Thursday at 5:15 at Hardywood West Creek
• Shoe and clothes donations in December – talk to Gypsy if you have questions

God is good all of the time!

Attila

Seven cheapskates posted to the free workout. The Q didn’t have any fancy boxes for box jumps, cinder blocks instead of kettlebells, and no boombox blasting tunes from Yo MTV raps circa 1998. Instead we:

COP on tennis courts. SSH, Russian Soldiers, Merkins, Helicopters, Scorpion Kicks. Mosey over to DK wall: 4 rounds of 25 Donkey Kicks, run the blacktop then 5 Burpees. Down to Coupon depository for blocks then Concession stand triple check of: 50 Block presses, Block swings, and step ups.

While we were there partner up for Block the Plank: 1 pax elbow planks with block on the back while other does 30 Squats. 3 Rounds. Drop Coupons back then over to Jerkin Gym, 4 rounds of 8 Jerkins. Packing Peanut demanded we do Heartbreak Hill. We did 3 rounds of WWIIs at the top. Back to flag and 2 min of Mary.

NMS: The pay2play group is back out after a few months off. They had a boom box blaring some sweet Jams while we were running around. YHC heard some Onyx, maybe some Digital Underground. Handshake said the music reminded him of make out parties in middle school. Block the Plank is always a hit with the Pax when called although no other Qs ever use it.

Glad to see Packing Peanut out at HBR for 2nd week in a row. YHC is willing to bet he’ll be out in the gloom in a few weeks when it is below freezing while the pay2play group is done for the winter.

Announcements: Blood Drive tomorrow. No aspirin until then.

Overnight showers subsided and 8 noble warriors descended upon Heartbreak Ridge for a hottest of potatoes.  Here is how it went down:

• Attila
  • COP
    • SSH
    • Dead man hang
    • Russian soldiers
    • Helicopters
    • Arm circles – forward and reverse
    • Suzanne Somers
    • Merkins
    • LBC
  • Mosey over to the parking lot exit for a curb crawl (ascending up to 6 merkins and down to 1)
• Handshake
  • Mosey to the elementary school playground
    • Partner up – one man runs the track while the other man does 6 pull-ups and another exercise while he waits
    • 4 rounds with squats, WWII sit-ups, HRM and flutter kicks
• Fireman Ed
  • Mosey to the middle school bus loop for a Dora
    • 100 pole smokers
    • 200 jump squats
    • 300 SSH
  • Mosey back to the parking lot for some stretching (DQ)
  • COT with Fireman Ed taking us out

Solid work from the PAX.  Good to see some familiar and new faces.  Welcome to HBR Pack of Peanuts and Burnout! 

Announcements – Blood drive is October 20^th.  Please sign up.  If you have questions, Pigskin is your man!  There is a channel of Slack with more info.

God is good all of the time!

Attila

A suspicious six slid in to the QMS parking lot wondering whether YHC was joking about an IPC extra credit week. After the Q suggested an AMRAP of 42 minutes of block thrusters the PAX suggested a normal beatdown would be welcome. So we did:

COP: Normal stuff including Scorpion kicks

Mosey to tennis courts for Triple check: HRMs, Reverse crunches, & run courts. Head over to blacktop and stop for 3 sets of PLTs. Then over to the DK wall for modified dora: 50 burpees, 100 Donkey Kicks, 150 Jump squats.

Down to the back of track, grab a coupon. 3 rounds of: 10 Thrusters, 15 Pullovers, 30 Benchkicks.

Back to flag for 3 min of mary then time. YHC took us out.

NMS: Good to be back to regular beatdowns at HBR. IPC is a difficult but there is not time for mumblechatter or teamwork. Warmer temps and humidity for October this morning. Handshake was upset we didn’t stop at the Jerkin Gym. Atilla fartsacked on the off chance YHC was serious about an extra week of IPC. Maybe we should tell Offshore every week is IPC though as that way he posts at HBR.

Announcements: Sign up for Freed to Bleed Blood Drive, 10/20. We need many more blood donors. Great way to lose weight.

One last Iron Pax challenge to finish off September.  Six noble warriors muscled through MaryAnne’s Abbrievated Mayhem.  Here is how it went down:

Exercises done in sets of 25 reps, run 25 yards and do 3 burpees before returning for the next set of reps.  Exercises included:

• 200 curls
• 175 squats
• 150 overhead presses
• 125 swings
• 100 merkins
• 75 thrusters
• 50 Bonnie Blairs
• 25 Blockees

900 reps, excluding the burpees.  The PAX went for 46 minutes as Lighthouse and Offshore finished the gauntlet.  T-claps for those beasts!  Good work by all!

Prayers for Chisel’s family after his passing.  Blood drive on October 20^th.  Contact Pigskin with questions.

God is good all of the time!

Attila